Generalized anxiety disorder - self-care
GAD - self-care; Anxiety - self-care; Anxiety disorder - self-care
Generalized anxiety disorder (GAD) is a mental condition in which you're frequently worried or anxious about many things. Your anxiety may seem out of control and get in the way of everyday activities.
The right treatment can often improve GAD. You and your health care provider should make a treatment plan that could include talk therapy (psychotherapy), taking medicine, or both.
Taking Medicine
Certain medicines, often also used to treat depression, may be very helpful for this disorder, including:
- An antidepressant, which can help with anxiety and depression. This kind of medicine may take weeks or months to start working. It is a safe medium- to long-term treatment for GAD.
- A benzodiazepine, which acts faster than an antidepressant to control anxiety. However, benzodiazepines can become less effective and habit forming over time. Your provider may prescribe a benzodiazepine to help your anxiety while you wait for the antidepressant to work.
- Other medicines such as hydroxyzine or gabapentin, which also act quickly.
When taking medicine for GAD:
- Keep your provider informed about your symptoms. If a medicine isn't controlling symptoms, its dosage may need to be changed, or you may need to try a new medicine instead.
- Do not change the dosage or stop taking the medicine without talking to your provider.
- Take medicine at set times. For example, take it every day at breakfast. Check with your provider about the best time to take your medicine.
- Ask your provider about side effects and what to do if they occur.
Therapy
Talk therapy takes place with a trained therapist. It helps you learn ways of managing and reducing your anxiety. Some forms of talk therapy can help you understand what causes your anxiety. This allows you to gain better control over it.
Many types of talk therapy may be helpful for GAD. One common and effective talk therapy is cognitive-behavioral therapy (CBT). CBT can help you understand the relationship between your thoughts, your behaviors, and your symptoms. Often, CBT involves a set number of visits. During CBT you can learn how to:
- Understand and gain control of distorted views of stressors, such as other people's behavior or life events.
- Recognize and replace panic-causing thoughts to help you feel more in control.
- Manage stress and relax when symptoms occur.
- Avoid thinking that minor problems will develop into terrible ones.
Other types of talk therapy may also be helpful in managing symptoms of an anxiety disorder.
Your provider can discuss talk therapy options with you. Then you can decide together if it is right for you.
Other Ways to Manage Your Anxiety
Taking medicine and going to talk therapy can get you started on the road to feeling better. Taking care of your body and relationships can help improve your condition. Here are some helpful tips:
- Get enough sleep.
- Eat healthy foods.
- Keep a regular daily schedule.
- Get out of the house every day.
- Exercise every day. Even a little bit of exercise, such as a 15-minute walk, can help.
- Stay away from alcohol and street drugs.
- Talk with family or friends when you feel nervous or frightened.
- Find out about different types of group activities you can join.
When to Call the Doctor
Call your provider if you:
- Find it hard to control your anxiety
- Do not sleep well
- Feel sad or feel like you want to hurt yourself
- Have physical symptoms from your anxiety
If you or someone you know is thinking about suicide, call or text 988 or chat 988lifeline.org. You can also call 1-800-273-8255 (1-800-273-TALK). The 988 Suicide and Crisis Lifeline provides free and confidential support 24/7, anytime day or night.
You can also call 911 or the local emergency number or go to the hospital emergency room. DO NOT delay.
If someone you know has attempted suicide, call 911 or the local emergency number right away. DO NOT leave the person alone, even after you have called for help.
References
American Psychiatric Association website. Anxiety disorders: what are anxiety disorders? www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders. Updated June 2021. Accessed June 15, 2023.
Barnhill JW, Jongerden L, Bogels S, et al. Anxiety disorders American Psychiatric Association. In: Barnhill JW, ed. Diagnostic and Statistical Manual of Mental Disorders. 5th ed, Text Revision (DSM-5-TR). Arlington, VA: American Psychiatric Publishing; 2022:chap 5.
Glass SP, Pollack M H, Otto MW, Wittmann CW, Rosenbaum JF. Anxious patients. In: Stern TA, Freudenreich O, Smith FA, Fricchione GL, Rosenbaum JF, eds. Massachusetts General Hospital Handbook of General Hospital Psychiatry. 7th ed. Philadelphia, PA: Elsevier; 2018:chap 13.
Lee RA. Anxiety. In: Rakel D, Minichiello VJ, eds. Integrative Medicine. 5th ed. Philadelphia, PA: Elsevier; 2023:chap 7.
Wecker L, Sanchez DL, Currier GW. Drug therapy for depression and anxiety. In: Wecker L, Taylor DA, Theobald RJ, eds. Brody's Human Pharmacology. 6th ed. Philadelphia, PA: Elsevier; 2019:chap 17.
Review Date: 5/10/2023
Reviewed By: Fred K. Berger, MD, addiction and forensic psychiatrist, Scripps Memorial Hospital, La Jolla, CA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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